Spartan WOD for Sunday, 9.23.12:  Street Team WOD – Corey Peterson

 Simply put, the Spartan Race Street Team has been consistently delivering ultra-efficient WODs that will get you race ready.  This is a long one – so beginners, be sure to check the end of this post for an easier variation.

Join the Spartan Race Street Team now and belong to a community that is dedicated to helping rip people off couch and into a fitness lifestyle. 

Street Team Members:  Submit your WOD here.

Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.
- Christian D. Larson

 

Warm up:

1-mile jog.

Then, stretch, your in for a long one.

​Main Set:

30-50 burpees

Run 1-2 miles

30-50 Lunge Jumps

Run 1-2 Miles

30-50 weighted squats

Run 1-2 Miles

30-50 burpees

 

Repeat two or three times depending on what you’re training for. The purpose for this one is to prep you for those long runs and the “burpee break” between each mile is to prep you for the individual obstacles that you’ll see on race day!

 

Name: Corey Peterson

​​Locations: Vernal, Utah

Spartan Bio:  Corey is currently in school to become a personal trainer.  He working to gain his NASM and ACSM certifications, and is looking into becoming a Spartan Coach upon graduation.  His first Spartan Race was the Utah Beast, which he did with three of his friends.  He’s currently looking forward to motivating and getting a group together to go after our Spartan Trifecta Badge in 2013.

 

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Spartan WOD Archive

by Jason Jaksetic

You can now access the entire WOD Archive with this link:

http://blog.spartanrace.com/tag/master-wod-archive/

Strength comes from struggle.  Adaptation is at the root of all development – there is no growth without demands on the body that necessitate change.  There are no secret pills or magic gizmos that will get your ripped – only the inner determination to throw yourself into and through situations beyond your normative routine will result in increases in fitness..  We hope that these WODs spark your imagination as to how far and in what ways you can push.  Diversity in training will result in diversity as an athlete.  Creativity in training will result in the creation of a dynamic and unstoppable racer.  An ability to successfully respond to a panoply of adverse conditions is requisite in Spartan Races – never get comfortable, always keep pushing.

This is why we want to equip your with the tools to get the job done.  Whenever you are stuck for a new workout, just swing on by here.  Enjoy Spartans!


REGISTER FOR A RACE NOW

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Master WOD Archive 7.16.12 to 7.22.12

by Jason Jaksetic

 

WOD for 7.16.12

Success is a science; if you have the conditions, you get the result.
-  Oscar Wilde

30 burpees
30 bicycle kicks
30 push-ups
30 jumping lunges
30 tuck jumps
10 pull-ups
30-50 crunches

 

WOD for 7.17.12 brought to you by Gaspari Nutrition

The best preparation for good work tomorrow is to do good work today.
- Elbert Hubbard

CLICK HERE to view tomorrow’s WOD by James Villepigue CSCS & Hobie Call and brought to you by Gaspari Nutrition.

 

 

WOD for 7.18.12

An ounce of performance is worth pounds of promises.
– Mae West

Mile Repeats

Warm-up:  Run 15 minutes, gradually ramping up intensity.  Put in a few 30 second accelerations to a speed faster than race pace.

Main Set:  Plan on running 2-5 one-mile repeats.  Start the first one at your 5k pace, but decide for yourself that you will get faster with each repeat.  You should finish well above a 5k pace on the final interval.

If you normally do a 8 minute mile pace over a 5k time trial, your mile splits for this WOD might look something like 8.00, 7.40, and 7.15.  Dig deep on the last one.  You just might surprise yourself.  You are teaching your body how to respond to a new kinds of stresses.  This is what makes you grow as a runner – experience!

Cool down:  Jog to help get some of the lactic acid out of your legs and then stretch.

What is lactic acid?  Here is some additional info on our blog.

 

WOD for 7.19.12

You can’t wait for inspiration. You have to go after it with a club.
- Jack London

1 mile run, 100 lunges.
1 mile run, 100 squats.
1 mile run, 100 lunges.

Subscribe to our Workout of the Day (WOD):
http://bit.ly/SRWOD

 

WOD for 7.20.12

You can’t wait for inspiration. You have to go after it with a club.
- Jack London

1 mile run, 100 lunges
1 mile run, 100 squats
1 mile run, 100 lunges

 

WOD for Saturday, 7.21.12

The only place success comes before work is in the dictionary.
- Vince Lombardi

Long Run with Burpees

Make tomorrow’s run the longest of your week. Bring your upper body into the equation by performing 10 burpees upon the completion of each mile. Finish the run strong by doing a set of 30 burpees and then 30 crunches.

 

WOD for Sunday, 7.22.12

Action is the foundational key to all success.
- Pablo Picasso

Take advantage of weekends to squeeze in extra workouts. There are no rules that limit you to one workout a day. So, tomorrow shoot for two training sessions.

As you advance in your fitness you might find that one workout a day is not enough to meet your goals. This might be familiar territory to many of you, but for our newer athletes, this can offer quite a challenge. Tomorrow schedule a morning workout and an afternoon or evening session as well, and commit to doing them both.

The first workout should mix both aerobic and strength elements and be the more intense of the two. The second workout should be aerobic and can be a recovery workout if you are hurting.

WOD 1: Run 4-10 miles, 50 burpees, 50 lunges, 15 pull ups
WOD 2: Run 3-5 miles or cross-train (1 hour swim, bike, etc)

Be sure to stretch well after each workout.

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Master WOD Archive 7.9.12 to 7.15.12

by Jason Jaksetic

WOD for 7.9.12

We hope that you were all out crushing long and intense workouts this weekend.  Did you log long miles to help further solidify your aerobic conditioning?  Get your strength routines in, too?  Time to schedule a day of light exercise to allow your body to heal.  If you don’t put active recovery WODs into your training you risk burning out and entering the danger zone of becoming flat and stale – or worse, injured.

CLICK HERE to read more about the importance active recovery WODs and how to schedule them into your training.

Tomorrow go for an easy swim or take a casual bike ride .  Being active is a great way to jump start the healing process – so a recovery day is not an excuse to stay parked on the couch, it is a chance to get creative and try new activities!  Just keep the intensity and duration or your workout low.  Leave the stop watch at home.

 

WOD for 7.10.12 brought to you by Gaspari Nutrition

Nothing ever comes to one, that is worth having, except as a result of hard work.
- Booker T. Washington

Tomorrow’s WOD is a killer combo of resistance training and cardio.  We love mixing it up and if you know anything about progressive fitness training, changing things up is the key to consistent results.

You’re going to be performing 7 total exercises. Now that doesn’t sound like a lot, but read on…

CLICK HEREto view tomorrow’s WOD by James Villepigue CSCS & Hobie Call and brought to you by Gaspari Nutrition.

 

WOD for 7.11.12

Always bear in mind that your own resolution to succeed is more important than any other.
-  Abraham Lincoln

Run 3-8 miles (with negative splits)

One of the single most important factors going into a workout is your mindset.  For this WOD make up your mind that you are going to negative split each mile.  This means that as your run progresses, each mile is performed at a faster pace than the previous mile.  Start out slow because once you get rolling there is no going back.  Make the last mile your best – let’s see what you’ve got!  Afterwards, be sure to jog a bit before a doing good stretch.

 

WOD for 7.12.12

Our life is frittered away by detail… Simplify, simplify.
- Thoreau

Don’t let yourself be paralyzed from action because you are confronted with two many choices on how to train – when in doubt, just start doing push-ups!

Power ½ Hour of Push-ups:
Grab a watch and pick a set number of push-ups to do each minute for 30 minutes.  After doing a set number of the push-ups at the start of a minute, you recover the remainder of the minute.

So, for example, if you want to do 120 push ups in 30 minutes, do 4 push-ups each minute on the minute for 30 minutes.   Perfect form and execution of each repetition should be your foremost goal, then worry about racking up big numbers.

 

WOD for 7.13.12

It is good to have an end to journey toward; but it is the journey that matters, in the end.
-  Ursula K. Le Guin

We get stronger one workout at a time.  Don’t let your mind get cluttered with plans and worries about the future when you can focus on the workout that is immediately before you.  Be present in your workout.  Enjoy it!

Warm up: 10 minute jump rope
5-15 pull-ups, 10-30 burpees, 5-15 burpee pull-ups
(repeat 3 times)
then, 1-3 mile run
cool down:  stretch

 

WOD for 7.14.12

Confidence comes from hours and days and weeks and years of constant work and dedication.
– Roger Staubach

The benefits of aerobic conditioning are many.  You accumulate them from spending more and more time training in your aerobic zone.  From augmenting endorphins to decreasing blood pressure, there are plenty of reasons to have a long run in your week.  Not to mention, if you are doing a Beast, odds are you are going to be out there for awhile.  Be ready!

Tomorrow go out for 1-3 hours.  Road is fine, but we find trails ideal for Spartan Race preparation – the more gnarly the better.

 

WOD for 7.15.12

Defeat is not the worst of failures. Not to have tried is the true failure.
-  George Edward Woodberry

Time for a monster workout.  This one may be intimidating, but you won’t know what you are capable of until you try.  Tired from running long yesterday?  Then this is the PERFECT workout to get your ready for your Spartan Race.

Start with a 3-4 mile run.  Let the first mile be your warm up, then gradually ramp up your intensity till you are finishing at race pace.

Immediately, break into the following strength routine:
50-200 body weight squats
20-100 push-ups
4 minute plank
50-200 lunges
10-50 burpees
50-100 crunches
optional:  Run 3-4 more miles.

Cool down with a good stretch.

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WOD for 7.2.12

Go confidently in the direction of your dreams. Live the life you have imagined.

- Henry David Thoreau

Start with a 3-4 mile run.  Let the first mile be your warm up, then gradually ramp up your intensity till you are finishing at race pace.  Immediately, break into the following strength routine:

50-200 body weight squats
20-100 push-ups
4 minute plank
50-200 lunges
10-50 burpees
50-100 crunches

You can break each strength exercise into three sets, just be sure to keep your heart rate up.  Try to limit recovery time between sets and exercises to 30 seconds.

 

WOD for 7.3.12 brought to you by Gaspari Nutrition

Sweet are the uses of adversity.
- William Shakespeare

CLICK HERE to head on over to the Spartan Blog and view the WOD for 6.26.12 by James Villepigue and Hobie Call, brought to you by Gaspari Nutrition.

 

WOD for 7.4.12
Tomorrow, between the barbecues and pool parties, maybe after the parade and before the fireworks, take a quick 30-60 minutes to work off some of the extra calories you will most likely be packing away during the festivities.  Let your WOD be part of the 4th of July celebrations by including friends and family members.  Since they all think you are crazy, maybe it’s time to share with them what it is that you do everyday?  The fitness ‘bug’ is contagious and is meant to be shared.

Warm up:  Jump rope (100 jumps minimum)

Main set:
Run 1-2 miles
30 box jumps
30 burpees
30 mountain climbers
30 triceps dips
30 lunges (each leg)
pull-ups till failure
Run 1-2 miles

Cool down:  STRETCH.  At least three good postures!  Try a upper body/torso stretch, a lunging stretch, and a lower back stretch such as a spinal twist.  Yoga poses are great.  Do some research, your body will thank you.

 

WOD for 7.5.12

Too many BBQ’s and picnics today?  Going to be feeling it tomorrow?  Well, this WOD will really make you feel it!

Don’t let the fear of striking out hold you back.
- Babe Ruth

WOD:  Short Hill Repeats
Warm up:  10-20 minutes jog with multiple accelerations.  Warming up well is vital for a hill repeat workout.

Find that section of grass, dirt, trail, or asphalt that offers you a steep incline for 75 to 200 meters.  You want to generate explosive power in this WOD, so get it in your head that this is an all out effort as you power up the hill.  After each intense uphill interval, walk or jog downhill where you will repeat the effort 3-12 more times.  Each interval should last at least 20-30 seconds in duration.

Bonus for kicking off each hill interval with 10 burpees.

Cool down:  Take a short jog and stretch

 

WOD for 7.6.12

It is always the simple that produces the marvelous.
- Amelia Barr

This WOD is a great example of generating fitness gains while keeping things uncomplicated.  Nothing fancy here.  Just focus your attention on powering through this workout and you’ll be stronger because of it.   Adjust distance and reps to account for your current ability, as well as your available time.  Remember, doing a short and intense workout is far superior than skipping your workout altogether.    Spartans work with what they have available – and that includes time.  Try and do your push-ups and crunches in consistent sets with only a short recovery in between.  Once you pick your target distance and rep count, perform this WOD for time.

Run 2-4 miles
50-100 push-ups
50-100 crunches

 

WOD for 7.7.12

Strength does not come from physical capacity. It comes from an indomitable will.
- Mohandas Gandhi

What time are you getting up tomorrow, Spartans?  5am?  4am?  We get it, waking up before sunrise can suck – especially after a Friday night.  But just treat it like an obstacle: stop whining and find a way to power yourself through it.  It’s about your will to succeed, your ability to get done what needs to get done.  To be a Spartan you have to do what most people just label as ‘too difficult’ or ‘insane’.

The trick to finding time for a long run is to MAKE time.  4.30am is probably open in most of your schedules – take advantage of it! Get yourself up and you’ll be able to get 2-4 hours of hard work in before it’s time to sit down for breakfast.  This way you can enjoy your entire day with family and friends.  Make the most of the fact that you are the only person up so early training – you’ll find yourself ahead of the competition who is back in bed.


WOD for 7.8.12

The only use of an obstacle is to be overcome. All that an obstacle does with brave men is, not to frighten them, but to challenge them.
- Woodrow Wilson

An 800 meter interval can be challenging enough when performed at full intensity.  It is a whole new animal when you start putting it on the heels of strength exercises.  Take advantage of this fact.  Learning how to run well on tired legs will pay huge dividends come race day.

Warm up:  Run 1-2 miles at easy pace.

Main Set:

20-50 weighted lunges
20-50 burpees
Run 800 meters
20-50 body weight squats
20-50 crunches
Run 800 meters

repeat main set as needed

Cool down:  Jog and stretch

 

WOD for 7.9.12

We hope that you were all out crushing long and intense workouts this weekend.  Did you log long miles to help further solidify your aerobic conditioning?  Get your strength routines in, too?  Time to schedule a day of light exercise to allow your body to heal.  If you don’t put active recovery WODs into your training you risk burning out and entering the danger zone of becoming flat and stale – or worse, injured.

CLICK HERE to read more about the importance active recovery WODs and how to schedule them into your training.

Tomorrow go for an easy swim or take a casual bike ride .  Being active is a great way to jump start the healing process – so a recovery day is not an excuse to stay parked on the couch, it is a chance to get creative and try new activities!  Just keep the intensity and duration or your workout low.  Leave the stop watch at home.

Tags:

Master WOD Archive 6.25.12 to 7.1.12

by Jason Jaksetic

Strength comes from struggle.  Adaptation is at the root of all development – there is no growth without demands on the body that necessitate change.  There are no secret pills or magic gizmos that will get your ripped – only the inner determination to throw yourself into and through situations beyond your normative routine will result in increases in fitness..  We hope that these WODs spark your imagination as to how far and in what ways you can push.  Diversity in training will result in diversity as an athlete.  Creativity in training will result in the creation of a dynamic and unstoppable racer.  An ability to successfully respond to a panoply of adverse conditions is requisite in Spartan Races – never get comfortable, always keep pushing.  Thanks for checking in Spartans, and we’ll see you out there training.  We’ll see you at the finish line. 

- Jason J and the Spartan Race Founders

 

WOD for 6.25.12
Begin to be now what you will be hereafter.
-  William James

If you went long today, go short and sweet tomorrow. Recovery days are crucial in any fitness progression.  Take a day to absorb your recent strength gains.  Try light aerobic exercise doing something new – whether that is breaking out the jump rope or doing a 20 minute swim session, it doesn’t matter.  Just get active.  Breaking a sweat is a great way to loosen up and recover from a hard workout the previous day.

 

WOD for 6.26.12 brought to you by Gaspari Nutrition

Prosperity is a great teacher; adversity a greater.
- William Hazlitt

CLICK HERE to head on over to the Spartan Blog and view the WOD for 6.26.12 by James Villinque and Hobie Call, brought to you by Gaspari Nutrition.

 

WOD for 6.27.12

Nothing will work unless you do.
- Maya Angelou

You won’t get fit by reading your WOD everyday.  You won’t benefit unless you practice – DOING is training, not planning.  Here is a WOD that you can fit into any day no matter how busy you are.  Try this immediately after climbing out of bed.  It doesn’t take all that much time, and you are doing your body a favor.  Stop with the excuses – work!  Make the time to train if you can’t ‘find it’.

Pyramid Push-ups
100 push-ups, – break them up into sets of:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

 

WOD for 6.28.12

Deep experience is never peaceful.
- Henry James

You need to experience discomfort in order to grow.  Physical and mental development comes from rising above the challenges that fall (or you plant) before yourself.  This is how adaptation works.  Want to run a fast mile?  Then you will have to run many, many miles – all of which need to be far from peaceful – each full of lung bursting and leg numbing intensity.  Here’s a WOD to do just this.

Mile Repeats

Warm-up:  Run 15 minutes, gradually ramping up intensity.  Put in a few 30 second accelerations to a speed faster than race pace.

Main Set:  Plan on running 2-5 one-mile repeats.  Start the first one at your 5k pace, but decide for yourself that you will get faster with each repeat.  You should finish well above a 5k pace on the final interval.

This WOD can most easily be done at the track, but not having access to one is not an excuse – a flat road is fine, mile markers or GPS can be utilized.  Between each 1 mile effort you should jog between ¼ mile and ½ mile in recovery mode.  The fitter you are, the faster you recovery.  Push yourself by lessening you recovery time.

If you normally do a 8 minute mile pace over a 5k time trial, your mile splits for this WOD might look something like 8.00, 7.40, and 7.15.  Dig deep on the last one.  You just might surprise yourself.  You are teaching your body how to respond to a new kinds of stresses.  This is what makes you grow as a runner – experience!

Cool down:  Jog to help get some of the lactic acid out of your legs and then stretch.

 

WOD for 6.29.12

Excellence is not a skill. It is an attitude.
- Ralph Marston

Running is not enough to excel at a Spartan Race.  Decide that you are more than a runner and then plan to develop yourself as a well-rounded athlete.  Our obstacles will break your stride, make you too exhausted for running if you are not ready.  You have to get the attitude that you are a multifaceted, athletic machine that performs across every spectrum of fitness.  You need to have speed and strength, agility and endurance.  Spartan Race is off road – it’s even ‘off-trail’, really.  Be ready by being adaptable.

Tomorrow, run 3-10 miles BUT at each mile break into a set of 30 burpees.  If at all possible find trails.  And even there, the more gnarly the terrain the better.  Leave the tame pavement for the runners – tomorrow be a Spartan.

 

Street Team WOD for 6.30.12

Courage: The systematic, deliberate development of courage is essential to the achievement of success. Fear is the greatest single obstacle to achievement.
-Brian Tracy

50 Squats
15 Burpees
50 Lunges (25/leg)
25 Sit ups
15 Push ups
25 Jumping jacks
1 Minute plank
20 Kettle bell swings (10/arm)

Training for Sprint 1-3 Rounds
Training for Super 4-6 Rounds
Training for Beast 7-9 Rounds
Training for UltraBeast 10-12 Rounds

After completing your rounds, go for a 3-5 mile jog/run.
After returning from your jog/run do 100 crunches as a bonus.

Submitted by:

Street Team Member:  Rob Serrano

Location:  Dingmans Ferry, Pa.

Favorite Quote:  Yesterday is a cancelled check, tomorrow is a promissory note, today is cash money.

 

 

WOD for 7.1.12

Life belongs to the living, and he who lives must be prepared for changes.
- Johann Wolfgang von Goethe

In triathlon there is a type of workout called a ‘brick’ or ‘transition workout’, where one connects a swim immediately to a bike session, or, in what is most commonly the case, one goes immediately from riding the bike into a run.  The point is to keep the transition time between the two sports to an absolute minimal, thus training the brain and body to switch rapidly from one sport to the next.

Aren’t we in a similar situation when obstacle racing – having to go from one one kind of physical exercise to another?  In obstacle racing the body is constantly forced to ‘switch gears’.  From one obstacle to the next, different sections of our bodies are worked in completely different ways.   Jumping, climbing, crawling, running…  One can think of obstacle racing as a kind of non-stop decathlon of sorts, one where the clock is continuously ticking.

Tomorrow make sure you get variety into your training as you go outdoors in search of a long, aerobic workout session.  Make your own ‘brick workout’.  Let’s call it a Spartan ‘cinder block’ workout.  Maybe, make your own triathlon, in fact.  Go right from a swim into a long bike ride and finish it up with a run.  Mix together some swimming, canoeing, and hiking.   Take a long run, but at two different points stop and go into different strength routines.

The trick is to be functionally fit, able to handle all adversity and challenges that land in your way.  Following the same routine is the quickest way to become one dimensional.  Get creative.

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Master WOD Archive 6.18.12 to 6.24.12

by Jason Jaksetic

WOD for 6.18.12

The beginning is the most important part of the work.
- Plato

No matter how advanced you think you are now, you were once a newb – don’t forget it!  Tomorrow, take the time to encourage someone just starting out on his or her fitness journey.  We know the Workout of the Day (WOD’s) can get intimidating at times, so here is one geared for those just beginning to train.

Set aside 30 minutes of time for FITNESS and commit. No distractions, no phone, no excuses.  Just keep moving forward and keep your heart rate up as you move from one exercise to the next.

20 minutes cardio (walk, run, hike, cycle, swim, etc)
10-25 burpees
10-50 lunges
max amount of pull-ups

Cool down with a nice easy jog and stretch.  Maybe try out a yoga class.

 

WOD for 6.19.12 brought to you by Gaspari Nutrition

Experience is not what happens to a man.  It is what a man does with what happens to him.
- Aldous Huxley

Head on over to the Spartan Blog to view the WOD for 6.19.12 by James Villinque and Hobie Call, brought to you by Gaspari Nutrition.

 

WOD for 6.20.12

We are all inventors, each sailing out on a voyage of discovery, guided each by a private chart, of which there is no duplicate. The world is all gates, all opportunities.
- Ralph Waldo Emerson

Let’s see what you can do! Tomorrow’s WOD should be performed for time. Just set your exact goals from the suggested reps below and stick to it. Warming up with a light jog, some jumping rope, or doing a few burpees is always recommended.

Run 2-5 miles then do the follow strength exercises

1. 30-90 Push Ups
2. 15-30 Burpee/Pullups
3. 30-90 Box jumps
4. 100 Jumping Lunges
5. 50-200 Crunches
6. 3-5 minute Plank

 

WOD for 6.21.12
brought to you by Air National Guard

Be regular and orderly in your life, so that you may be violent and original in your work.
-  Gustave Flaubert

Keeping a strict schedule is important if you keep finding yourself complaining that you ‘don’t have enough time to train’.  Actually analyze every hour of your day and you’ll probably be amazed at how much ‘down time’ you actually possess.  Regiment your day as to always include a workout, even if brief.  Try and squeeze in a few short workouts if your day is totally hectic.  Exercise is closely correlated with brain function, so set that alarm to train before sunrise and you just might have an amazing day at work.

WOD:
grab 20-40 lbs sandbag, Spartan pancake, or even a set of dumbbells and hike/walk 2-4 miles (preferably hills).  It’s not about speed, it’s about strength and endurance.  The more irregular the weight you are carrying the more you are going to build up your body’s adaptability across many planes of movement while also working your core strength.

finish your trek with weights and do:

20-100 squats or squat throws
10-100 push-ups or burpees
20-100 lunges
max pull-ups

You’ll thank us at your next Spartan Race.

 

WOD for 6.22.12
 

Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all.
- Sam Ewing

You have to put the time in to show up ready for your Spartan Race.  There are no magic formulas or pills, only hard work and more hard work.

WOD
Warm-up with a jog that stretches into a moderate tempo run that covers 1-5 miles in length.  You should negative split these miles, finishing at or above race pace.

Find a good place to jump into:
25-100 burpees
50-200 lunges
5-25 pull ups (or 25-100 push ups)
50-200 body weight squats

Jump right back down into another 1-5 mile run, reaching your fastest pace the last mile.

For a cool down, do a 10 minute jog and then stretch.

In this WOD try and get right back into running near race pace immediately following the strength exercise sets.  A Spartan Race forces you to transition from speed to strength and power rapidly so you want to be adaptable.

Having weights ready for the lunges and squats is optional.

 

WOD for 6.23.12

 
It is our attitude at the beginning of a difficult task which, more than anything else, will affect it’s successful outcome.
- William James

Bringing the right attitude to a workout is crucial for that workout to be successful.  You need to show up ready to perform, unwilling to let anything distract you.  For tomorrow’s WOD set your mind to the task of executing each rep with perfect form.  Try and leave less and less time between each exercise.  This is a good routine to tap into some intensity.  Let the straight forward nature of this WOD allow you to focus all of your attention on pushing yourself to the next level in your fitness.

Warm up: 10 minute jump rope and a light jog

5-15 pull-ups, 10-30 burpees, 5-15 burpee pull-ups
(repeat 3 times)

then, 1-3 mile tempo run

Cool down:  stretch

 

WOD for 6.24.12 
All things are difficult before they are easy.
- Thomas Fuller

Long Run:

What distance run do you consider to be too difficult for you right now?  Well, whether that number is 5 miles or 50 miles, tomorrow start striving towards conquering that distance.  A tried and true method to do this is to make sure you continually push the distance of your long run each week.  What was your long run last week?  Add 10-15% of that run to tomorrow’s run.  So, for example, if you ran 10 miles for your long run last week, push yourself to 11-12 miles tomorrow.  Make sure you bring enough water and fuel to see you through to the end.  If you’ve been pushing hard and progressing continuously for the last few weeks, feel free to consider a more recreational recovery run.  Still go long but back off distance and intesntiy to give your body some time to absorb your recent gains.

 

WOD for 6.25.12

 
Begin to be now what you will be hereafter.
-  William James

If you went long today, go short and sweet tomorrow. Recovery days are crucial in any fitness progression.  Take a day to absorb your recent strength gains.  Try light aerobic exercise doing something new – whether that is breaking out the jump rope or doing a 20 minute swim session, it doesn’t matter.  Just get active.  Breaking a sweat is a great way to loosen up and recover from a hard wo

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Master WOD Archive 6.11.12.12 to 6.17.12

by Jason Jaksetic

 

WOD for 6.11.12

The worst thing I can be is the same as everybody else. I hate that.
- Arnold Schwarzenegger

Mondays can be a huge obstacle in and of themselves.  But let that drive you to take control of the day and get done what you have planned.  Here is a fast WOD that you should be able to do even if on your lunch break.  Beginners this is a good place to start, while the more advanced can adjust as needed.   Keep the intensity up on this one.

warm up with jog or jump rope session

10 burpees
10 push ups
20 lunges
1/4 mile to 1 mile run interval
(repeat 3-10 times)

cool down with a good stretch

 

WOD for 6.12.12

Storms make oaks take roots.
-Proverb

Head on over to the Spartan Blog to view the WOD for 6.12.12 by James Villinque and Hobie Call, brought to you by Gaspari Nutrition.

 

WOD for 6.13.12

Even if you fall on your face, you’re still moving forward.
-Victor Kiam

Here is a great workout to do even if you have limited time during the day.  If, as a beginner, some of these WODs seem intimidating, know that we were all there once.  Try not to obsess about how many reps and sets you do as you structure your workout – simplify the WOD according to your needs. Respect goes to the person giving 100% effort to finish 50% of the WOD, not the person who does 100% of the WOD at 50% effort.

WOD

warm up:  fast walk/jog/jump-rope

Main Set:
50-200 body weight squats
20-100 push-ups
jump rope
4 minute plank
50-200 lunges
10-50 burpees

cool down:  stretch or hit up a yoga class

WOD for 6.14.12

An ounce of performance is worth pounds of promises.
– Mae West
WOD

1 mile warm up jog

Main Set (repeat 3-8 times)

400 meters hard run then 30 burpees
1-2 minutes recover
30 burpees, then 400 meter hard run
1-2 minutes recover

10 minute cool down jog and stretch

 

WOD for 6.15.12

We become just by performing just actions, temperate by performing temperate actions, brave by performing brave actions.
-Aristotle

WOD

Warm up with a jump rope or do an easy jog.  Throw in a few burpees to get your upper body ready for a solid workout.

Push-ups till failure
Run 1-3 miles
Pull-ups till failure
Run 1-3 miles
20-100 burpees
20-100 crunches
(Feel free to do multiple sets of any of the strength exercises.)

Cool down with a good stretch.

WOD for 6.16.12

Incorporating a sandbag in your training is great for both aerobic and strength conditioning.  Trail running takes on new dimensions when you incorporate a 40lbs training partner.  If you haven’t seen these guys at your race yet, you will in the future – you’ve been warned.  Spartan Race is now making the Spartan Pancake available in limited numbers…click here for details

Pancake Carry WOD

(Hill repeats with weight)

Find that hill use for your traditional running hill-repeats.  This should be an incline that takes 30 seconds to 2 minutes to hammer up.  Now, simply bring your 20-40lbs pancake along for the ride.

To best build grip and arm strength, don’t allow yourself to ‘shoulder it’ or to tuck it up under your arm – force yourself to hold the pancake in front of you, engaging hand, wrist, and forearm strength.

The sandbag will engage your upper body stabilizers as well as help engage your core as you try and find a comfortable way to carry it.  It’s irregular nature will constantly force you to adapt and change your method.  This is functional fitness.

After your repeats, do three sets of crunches, trying to total an amount between 50-200.

Here at Spartan HQ we have Chris using his Spartan Pancake (affectionately named ‘Wilson).  Here is the latest update from Chris on his journey from 696lbs to the ultra Beast.

 

WOD for 5.17.12

Not failure, but low aim, is crime.
- James Russell Lowell
Long Run:
Tonight, The Death Racers are going into a second night of racing.  They are relying on their deep wells of aerobic fitness. So tomorrow, in that spirit, let’s work on your base level fitness by focusing on pushing your distance limits.  Go long – either on the road or the trails.  Don’t worry about speed or intensity, but focus on quality time spent running in your aerobic zone.  Build strength by heading to the hills.  Wait to the final few miles to kick it in to gear if you feel like going hard.

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Master WOD Archive 6.4.12.12 to 6.10.12

by Jason Jaksetic

WOD for 6.4.12

A mind that is stretched by a new experience can never go back to its old dimensions.
-  Oliver Wendell Holmes, Jr.

It’s been a crazy weekend of racing in New York.  Tomorrow is a recovery day.  Keep your workout to a light jog or try a new form of cross-training such as rowing, cycling, or swimming.  A 15-30 minute easy swim is a great aerobic workout that will aid your recovery after a hard weekend of training.

WOD for 6.5.12

Each man should frame life so that at some future hour fact and his dreaming meet.
-  Victor Hugo

Head on over to the Spartan Blog to get tonight’s detailed WOD brought to you by Gaspari Nutrition.  CLICK HERE

WOD for 6.6.12

Quality is not an act, it is a habit.
-Aristotle

Endurance and strength are vital for success at a Spartan Race.  You don’t need huge hunks of time or fancy equipment – just the discipline to get your workout done.  Make it a habit.

Warm Up:  Be sure to loosen up with 10 minutes of jumping rope and even a short run

Run 2-5 miles
then:
100 push ups
100 crunches
Do each exercise as:  2 x 50, 4 x 25, or 10 x 10.

Cool down with a jog and then stretch

 

WOD for 6.7.12

You can’t wait for inspiration. You have to go after it with a club.
- Jack London

Pyramid sets are a great way to tackle a fitness exercise.  Great for beginner and expert alike.  Tomorrow let’s try pyramid sets with burpees (but you can easily apply this approach to sit ups, lunges, or push ups).

Each set you add one rep until reaching a set of 10 burpees, then you descend backwards subtracting one rep from each set.  So, for example, with a short rest between each set you perform 19 sets of burpees doing the following number of reps each set:

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Do this and you’ve just done 100 burpees.  Looking to do a pyramid set to reach 200 burpees?

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

WOD for 6.8.12

Knowing is not enough, we must apply.  Willing is not enough, we must do.
– Johann Wolfgang von Goethe

WOD:  Short Hill Repeats
Warm up:  10-20 minutes jog with multiple accelerations.  Warming up well is vital for a hill repeat workout.  (These repeats can be included at the end of a moderate distance run, as well.)

Find that section of grass, dirt, trail, or asphalt that offers you a relatively steep incline for 100 to 200 meters.  You want to generate explosive power in this WOD, so get it in your head that this is nearly an all out effort as you power up the hill at a fierce run.  After each intense uphill interval you walk or jog down the hill where you will repeat the effort.  Do 4-12 repeats – your number being related to your current fitness and race goals.

Cool down:  take a short jog and stretch

WOD for 6.9.12

(view on our blog)

This is great weekend workout to log miles and build leg strength simultaneously.

Training for a Sprint?
1 mile run, 100 lunges.
1 mile run, 100 squats.
1 mile run, 100 lunges.

Training for a Super?
2 mile run, 100 lunges
2 mile run, 100 squats
2 mile run, 100 lunges

Training for a Beast?
Do both workouts.

Ultra Beast?
Do both a workouts twice.

For Beast and Ultra Beast runners, you should consider doing this with a weight vest.

This this Street Team WOD was created by:

Name: Alec Blenis

Location: Roswell, Georgia

Favorite Quote:
When Muhammad Ali was asked how many sit-ups he did, he responded, “I don’t count my sit-ups. I only start counting when it starts hurting. That is when I start counting, because then it really counts. That’s what makes you a champion.”

 

WOD for 6.10.12

CARDIO!

Long run tomorrow.  It’s Sunday so set aside time for your longest workout of the week.  Endurance is the focus over speed in a long run WOD.  Just find a good aerobic zone to motor along in.  Towards the end of your run drop in some fast intervals if you are feeling it, but remember that building your aerobic base is your primary concern.  (There will be speed workouts coming at you soon enough this week.)  As always, feel free to drop and give us 10 burpees at each mile marker.  Get your teammates together and get your miles in.

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Master WOD Archive  Spartan Race WOD Archive 5.28.12 to 6.3.12

by Jason Jaksetic

WOD for 5.28.12

Confidence comes from hours and days and weeks and years of constant work and dedication.
– Roger Staubach

Tomorrow is a day we devote to memorializing and thanking our Armed Forces.  What better day is there to devote to push-ups?

Power ½ Hour of Push-ups

Grab a watch and pick a set number of push-ups to do each minute for 30 minutes.  After doing a set number of the push-ups at the start of a minute, you recover the remainder of the minute.

So, for example, if you want to do 120 push ups in 30 minutes, do 4 push-ups each minute on the minute for 30 minutes.

Always remember, perfect form is more important than racking up bogus numbers of repetitions.

This workout can be adapted for beginner or expert easily.  Just set your realistic, yet challenging goal relative to your current fitness level and commit to getting it done.  Whether this goal be 30 or 300 push-ups is a small detail – you are doing 30 or 300 more than the person who took the path of least resistance (sitting on the couch).

 

WOD for 5.29.12

Happy Memorial Day.  We want to take a second to recognize all our Armed Forces past and present for their sacrifices.  Thank you.

* * *
Imagination is as vital to any advance in science as learning and precision are essential for starting points.
-  Percival Lowell

For tomorrows WOD we will focus on ‘execution and form’ of specific exercises.  Exercise is a science and you need to do your homework!  We are happy to bring you this in-depth WOD by James Villepigue CSCS & Hobie Call that will break down the fundamentals of a few important exercises that may be new to you.

CLICK HERE to view on our blog…

 

WOD for 5.30.12

The only source of knowledge is experience.
-Albert Einstein

You only get faster by running faster.  This is why 400 meter (or 1/4 mile) repeats at the track are vital.  Running at high intensity builds running economy and helps wire your brain to your body as it relates to running (neuromuscular conditioning).

WOD
warm-up: 1-2 mile run (throw in some short accelerations)

main set
5-15 x 400 meter repeat
Recover with a 200 meter easy jog (basically just let your momentum carry you forward till you start next interval)

a solid Spartan alternative version of this WOD is to do:
5-15 x 400 meter repeat (+10 burpees)

cool down with 800 meters jog and stretch.

 

WOD for 5.31.12

Have you been following Chris Davis’s journey?  He’s half the man he used to be after reaching a peak weight of 696lbs.  We’ve been documenting his progress here at Spartan HQ with The Chris Davis Project.  His latest journal entries can be read on our blog HERE.  We’ve just released the week # 5 video, too.

The question isn’t who is going to let me; it’s who is going to stop me.

- Ayn Rand

This is Chris’s first workout almost everyday. 5am sharp!

WOD
Pick up a sandbag (Chris’s is 30lbs and named Wilson) and start walking up a steep hill.

For beginners, like Chris, this is plenty.  Here in Vermont our hills sometimes last 3 + miles, so Chris doesn’t have to worry about doing hill repeats, yet.  But those of you with shorter hills, do repeats.  (Flatlanders, you’ll just have to pick up the pace.)  More advanced athletes should attempt running with the sandbag.  Try to go for at least 30 minutes of solid work on your muscular and aerobic endurance.

 

WOD for 6.1.12

Be sure to check out the latest blog edition:  Tales from the Chicked – Heather Rayburn.  Rayburn, who is legally blind, completed her first Spartan Race in Colorado.  She tells us of her jounrey over the many daunting obstacles that were laid before her.

(BTW, Colorado 2013 is filling fast…register now.)

When I dare to be powerful, to use my strength in the service of my vision, then it becomes less and less important whether I am afraid.
– Audre Lorde

WOD

Warmup up with a jog that stretches into a moderate tempo run that covers 1-3 miles in length.

Find a good place to jump into:
25-100 burpees
50-200 lunges
5-25 pull ups (or 25-100 push ups)
50-200 squats

Jump right back down into another 1-3 mile run, the last 10 minutes being a cool down.

Try and get right back into running at race pace immediately following the strength exercise sets.  A Spartan Race forces you to transition from speed to strength and power rapidly – so better get ready for it ahead of time.

Having weights ready for the lunges and squats is optional.

 

WOD for 6.2.12

Tomorrow’s WOD goes out to all our racers who will be at the Tri-State Spartan Sprint this weekend. You’ve put the training in, now go and do what you are trained for.  It’s time to perform – time to push your limits by giving it everything you’ve got from start corral to finish line.

Here’s a motivating story about one of tomorrow’s racers, Lisa Demetriou.  She finished the last two miles of her most recent Spartan Race with a broken leg.  THAT, is Spartan spirit!

By failing to prepare, you are preparing to fail.
-  Benjamin Franklin

WOD
Long run.  One hour, minimum.  There is no need to bring out the high intensity if you’ve already been going hard this week.  Focus on building a solid aerobic base.  This is the day of the week to get comfortable with the time and distance it will take you to finish your Spartan Race.  Try running your Spartan Race distance and even adding a few more miles.

 

Spartan Race isn’t for the ‘pure runner’.  Here’s a WOD to make sure your upper body is up for the many challenges that you’ll keep running into on race day.

The only use of an obstacle is to be overcome. All that an obstacle does with brave men is, not to frighten them, but to challenge them.
-  Woodrow Wilson

Warm up: 10 minute jump rope

5-15 pull-ups, 10-30 burpees, 5-15 burpee pull-ups
(repeat 3 times)
then, 1-3 mile run

cool down:  stretch

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